Filler words are not a character flaw. They are your brain buying time. The fix is not to ban them but to give yourself a better way to buy that time.
The usual suspects
Um and uh: replace with a short pause.
So: drop it at the start of sentences and simply begin.
Like: use a concrete example instead of a vague comparison.
Basically: if it is basic, say it plainly without the label.
Actually: save it for genuine corrections.
How to practise
Record a two minute answer to a simple question, such as describing your job. Count the fillers, then try again with deliberate pauses. Repeat daily for a week. Most people halve their filler count within days.
Written by the Rostra team
Want to put this into practice? Book a free 20 minute call.
